Why detoxing is so important?

          Detox and why is it important???

Hello world, I am so happy sharing this with you all. This weekend I spent the entire weekend watching food documentaries..and holy cow, Ouch!!! I consider myself healthy but after watching these documentaries I feel inspired to share with everyone the importance of detoxing and juicing.

     I used to consider detoxing taking a pill for 10 days, and that was it. I thought I'm clean now, nope..I still had the re-occurring headaches, fatigue, & depression. I've learned a lot.

       I continue to study, read and expand my awareness to health and fitness. One thing I realize is that juicing to detox your body is so important. Juicing will detox the  heavy metals in your body, the junk and gunk in your body. So many people ask why they can't loose weight?. Mostly because there is so much gunk in the body that needs to be cleaned out to start loosing the weight. 

There are so many diseases in our day in age, you go to a Doctor and they prescribe medication, where basically they are not curing the disease. Juicing will begin to re-boot your body. 

You need colors in your juice for nutrition.

It's so important to add variety, also adding aloe vera, chia seeds, seaweed, parsley, cilantro to your juices will make a big difference.

Aloe Vera:

Aloe helps in Detoxification

Aloe Vera is a gelatinous plant food, just like seaweeds and chia. The main benefit to consuming gelatinous plant foods in your diet is that these gels move through the intestinal tract absorbing toxins along the way and get eliminated through the colon. This will help the proper elimination of waste from your body and help the detoxification of your body.

Chia Seed:

Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper. You feel fuller faster, reduce blood pressure. They are the richest plant source of Omega-3.

Seaweed:

Seaweed's best-known benefit is that it is an extraordinary source of a nutrient missing in almost every other food: Iodine. Consuming healthy levels of iodine is critically important to maintaining a healthy thyroid, a gland in your neck which helps produce and regulate hormones. A malfunctioning thyroid can result in a wide range  of symptoms such as fatigue, muscle weakness and high cholesterol.

Parsley:                                                                 Cilantro:

                                                          

        I'm adding a few recipes for juicing, for more information on juicing, please feel free to add your name to the right, workshops soon to be scheduled...Also please check the following movies...
"Food Inc.", "Fat, sick & nearly dead", "Engine 2 Kitchen Rescue", "Vegucated".
There are many food documentaries, but just watching these your world can change. 

 

Remember stay healthy, stay fit and live a good life....

 Angie Castillo

Lifestyle Coaching

Living a fabulous fit life....

No gym, no problem...Got bands??

                           Bands the hidden treasure...

So I have to admit that I was lazy for a bit...Yes, it happens!
I was making excuses for not exercising. I'm so used to my weights that the only thing I could think off was no gym, no work out...Until, finally my body demanded that I get off my tushy and move. So guess what I found in my closet? Yes, bands...
So my workouts have become plyo-metrics and band exercises. 


The first exercise is bicep curls with bands. I included the picture as you see, it's the same as bicep curls with weights. Try these instead of weight for a good burn. 3 sets 10-15 reps.

The next exercise is dead lifts with a band. Tie the band on something strong and pull up and down, back flat knees straight. 2 sets of 20 reps.

 I love this one,  it's a squat with a press. This exercise works some of the shoulders, but mainly the legs and bootie.. 2-3 sets 10 reps..

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  This baby is good for sexy shoulders. Hold with one leg or two for more resistance. Elbow come up higher than your shoulders. 2 sets of 10 reps, or 15 reps for a good burn.

This is another version of a shoulder exercise, straight up and down movement. For more resistance on the band, open the your legs wider. 

 This next exercise I wasn't able to find it it picture form, so I found this one with the robot model. I tried this exercise first before posting and can I tell you, burn baby burn...It works the thighs, legs, abs. Giving you an awesome workout...

Almost done. This exercise is a goodie, make sure you wrap the band around your feet and pull back with the arms. Keep your elbows up, this works the rear shoulders and the back..Awesome, make sure you go for reps on this one. 4 sets 15 reps...

Last but not least, tie the band around a door or something heavy; squatt down at the same time while pulling arms out. When you stand tucks the arms in. Works the arms, back, legs and butt.

This is a easy exercise but don't fool yourself it gives a good burn. 3 sets 20 reps..

 Enjoy this weeks blog..Make no excuses workout wherever you can. Health is wealth!!!
Angie Castillo Lifestyle Coaching
creatorswelcome@gmail.com

Crazy sexy arms...

Sexy arms for your everyday woman....

Now every lady can create sexy arms from the comfort of your own home. Check this out ladies, sexy, sleek arms...

Most women think that to have a great set of arms all that is necessary is your basic bicep workout. Umm, you need a little more than just that. Follow my arms workout and see results in a shorter amount of time.

Let's begin....

Exercise 1. Biceps

This is your basic bicep curl. The up and down movement will create muscle in the middle part of the arm, overall if this is the only exercise you know stick to it. You can get great results...4 sets of 15 repetitions. 2 times a week for faster results.

  I love this the bicep curl done with bands. Bands are great for women who don't want to put on size just definition. Reps as above...







Exercise 2.  Triceps

    

 Did someone say Kickback??? Yes friends, my old time favorite is called a kickback. I love the cartoon it explain in detail so well. So many people do this exercise wrong. Stick to the cartoon image. It's a straight shot out, Start with the arms folded at the elbow and extent out, returning back to the same position. Keep your arms at all times up. 4 sets of 15 repetitions
Another great triceps exercise is Dips..

Try dips without weights, use your own body weight, simply as the picture shows going up and down, bending from the arms at the elbows. This will not be easy at first, as you will be lifting your own body weight, soon enough though you will need to increase more weight by adding free weights. 

3 sets for 10-15 repetitions.

Exercise 3. Push ups

You just have to love push ups..In the service, in jails and prison, this is the exercise that will never be outdated. Why??? Arms, triceps, shoulders, chest...Need I say more..A push-up is necessary in a arm workout to tie it all in. To have aver all sexy arms...

  

 Also, the best thing about push-ups, they can be done everywhere...On a bench, in your kitchen, on the floor, and for beginners...On your knees. If the basic push-up is too hard at first, get on your knees, no excuses..
3 sets for 10-15 repetitions.







Exercise 4 and 5...Shoulders
So why are shoulders important for arms??. Once again it's great for an overall sexy arm. For most people the bicep will come in quickly the little cuts in the back of the arms are formed when you focus on shoulders and triceps together. These two variations of shoulder exercises are ideal. Shoulders can also be done separately on a day just by themselves. If you are short on time add these two for 2 sets and 15 reps. Your arms should be tired by now so you won't need a lot.

Thanks for taking the time to read this week's blog...

Angie Castillo

Life style Coaching

creatorswelcome@gmail.com

Yoga vs. Pilates what's better for you???

What is the difference of Yoga and Pilates and which one is   better for you???

The word yoga itself means "union": of the individual consciousness or soul with the Universal Consciousness or Spirit. Though many people think of yoga only as physical exercises — the asanas or postures that have gained widespread popularity in recent decades — these are actually only the most superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul.


The mind-body practice is frequently touted for its ability to reduce stress and boost well-being, but it also offers wide-ranging physical health benefits that rival other forms of exercise.

Hatha: This type of yoga is slow-paced, gentle, and focused on breathing and meditation.  To introduce beginners to yoga with basic poses and relaxation techniques. Relieves stress, provides physical exercise, and improves breathing. Beginners and people wanting to learn the basics of yoga

Vinyasa: This variety of Hatha yoga emphasizes on the Sun Salutation, a series of 12 poses. To link the breath with movement and to build lean muscle mass throughout the body. Helps improve strength and flexibility, tones the abdominal muscles, and reduces the risk of heart disease, high blood pressure, and type 2 diabetes. Beginners and advanced yogis alike seeking to strengthen their bodies

Ashtanga: Considered a form of power yoga, Ashtanga is fast-paced and intense with lunges and push-ups. To help improve one’s spiritual self. Relieves stress, improves coordination, and helps with weight loss. Fit people looking to maintain strength and stamina, and those who want to get in touch with their spiritual side

Iyengar: Different props like straps, blankets, and blocks are used to assist in strengthening the body. Standing poses are emphasized, and are often held for long periods of time. To strengthen and bring the body into alignment. Helps improve balance, speeds up recovery from an injury, and builds up body strength. Beginners who want to learn the correct alignments in each pose and those with injuries, balance issues, and chronic medical conditions like arthritis

Bikram: Also known as hot yoga, Bikram is practiced in a 95 to 100 degree room. It’s typically a series of 26 poses that allows for a loosening of tight muscles and sweating. To flush out toxins and to deeply stretch the muscles. Speeds up recovery from an injury, enhances flexibility, and cleanses the body. Beginners and advanced yogis alike who want to push themselves and those with physical injuries

PilatesThe focus of Pilates is physical. It’s a conditioning program that improves deep core strength, muscle control, flexibility, coordination, and body tone, while producing long, lean muscles. It has six principles, which have been modified since Joseph Pilates first created the method in the 1920’s:

Pilates can be completed on a mat, or on specialized equipment such as the Reformer, which utilizes pulleys, springs and weight resistance to build strength. The regimen involves calisthenics that isolate and work each muscle group without creating bulk. 

1. Centering (strengthening The Powerhouse—abdominal muscles, pelvis, buttocks and lower back)
2. Concentration (bringing full attention to each exercise)
3. Control (utilizing total muscle control)
4. Precision (every movement has a purpose)
5. Breath (exercises are coordinated with the breath)
6. Flow (movements are smooth and graceful)

Pilates 
on a Reformer  uses springs, pulleys, bars & straps to perform over 500 exercises in a variety of positions. The equipment was originally developed to offer movement & rehab to the injured, but today it offers a more                   challenging version of the matwork.

Pilates also enhances respiratory and circulatory function, both helpful in managing arthritic pain and reducing muscle and tendon soreness. And, through the development of a stronger core, and emphasis of neutral spinal alignment, Pilates helps prevent and allay back pain, and improve overall spine health.

Pilates is known to stretch, strengthen, gain flexibility and balance your body, while connecting the mind with the body.  Strengthening the ‘Powerhouse’ which includes the abdomen, lower back, hips and buttocks is the biggest benefit that you will get while practicing Pilates.

So after all this information, how do you choose..Simple what is it that your body needs? What are you looking for to achieve and what do you want your body to look like?
 In simple words...Yoga will give you a body that is muscular and strong. The poses are held for seconds and/or minutes..
Pilates will give you a long lean look, the poses are repetitive never really holding them. Lot's of repetitions. If you have back injuries I prefer Pilates. I have over 15 years of lifting weights and for me holding a yoga pose is very excruciating pain. Pilates are easier on my body. 

Thank you for taking a look at this week's blog

Stay healthy, strong, be fit and love life.

Angie Castillo

Life Style Coach

Getting your health and fit on...

Are you overstuffed from left-overs???

I know I have had plenty of leftovers, and feeling over-stuffed!!!

How in the world come Sunday evening and my children and I are still having turkey dinner. 

Now is it's time to get back in the game. Friday I had a morning walk with pull-ups and lunges. Saturday my baby and I went running up stairs. Whether it be running, walking, bleachers or weights, it's all good, just move your booty...

Sunday my girly and I did bleachers with burpees and jumping jacks. This was fun, having a friend join along always helps. We can always push each other when we are tired. So grab a friend, your tennis shoes and get your grove on'.

Adding step-ups adds great definition to your bootie. Doing three sets of 20 will be enough. Step it up...

  I love adding different exercises. Push-ups and pull-ups are great for upper body. Doing pull-ups and push-ups works your bicep and triceps,chest, shoulders and back.

Thank you for stopping by, as always stay fit and healthy, you never know if today will be your last day of life...

P.S. here is a detox water to help flush out the junk.. 

Ingredients: 1 cup of fresh coconut water, 1/2 cup fresh coconut meat, 1 cucumber sliced, 1/2 cup of raspberries, 1/2 cup of blueberries, pinch of Himalayan salt, 1 tbs. fresh lemon, 1 liter of water.

 Refrigerate 4-6 hours. Serve and enjoy!!

Angie Castillo

Intuitive Life Coach/ Lifestyle Coaching

www.accessyourdreamlife.com

It's time to chill with Magnesium...

Why is Magnesium called the Chill Pill???  

 It's a way to combat stress and  the most powerful relaxation mineral available, and it can help improve your sleep.

              

              What really does Magnesium do for you?                                                   Well let's take a look. 

 Studies show that if you are lacking Magnesium it can create great stress on our bodies. Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. Studies say that many people in the U.S. aren't eating enough foods with magnesium. Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation, in turn, has been associated with major health conditions such as heart disease, diabetes, and certain cancers.  

There's some evidence that eating foods high in magnesium and other minerals can help prevent high blood pressure in people and so many more illnesses.  

Can you get magnesium naturally from foods? Yes, you can..

Some food sources of magnesium include:

• Green, leafy vegetables, like spinach
• Nuts,Beans, peas, and soybeans and
• Whole-grain cereals

Eating whole foods is always best. Magnesium can be lost during refinement and processing. Please ask a your doctor or nutritinist for the recommended dosage for you.

Feed Your Body Magnesium

 Limit coffee, colas, salt, sugar, and alcohol; learn how to practice meditation; check with your doctor if you need Magnesium.

                                         Eat Foods High in Magnesium their good for you

Include the following in your diet as often as you can:

Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic. 

Enjoy fresh foods instead of pills. I am a believer in the keeping it fresh mentality, Nuts go a long way, stock up and load up on yumminess...

                      BONUS Today, yippy!!!

Total body workout...

Dumbbell Front Squat, Target Body Part: Back, Butt/Hips, Legs - Thighs, Full Body/Integrated Equipment Needed: Dumbbells

Step 1.  Starting Position: Stand with your feet slightly wider than hip-width, turned slightly outward. Hold a dumbbell each hand by your sides, with your palms facing inward. Pull your shoulder blades down and back.

Step 2. Engage your core and abdominal muscles ("bracing") to stabilize your spine. Curl the dumbbells to a position where they rest on the front edge of your shoulders or just in front of your shoulders. Keep your chest up lifted and your chin parallel to the ground or slightly lifted. Shift your weight into your heels.

Step 3. Begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from traveling too far forward past the toes. Keep the abdominals/core muscles engaged and try to keep your back flat (do not tuck the tail or arch the low back).

Step 4. Continue to lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Be aware of any movement that may occur at your feet, ankles and knees. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.

Step 5. Lowered Position: Keep the knees aligned with the second toe and body weight evenly distributed between the balls and heels of both feet. If you can view this from the side, your shinbone should be parallel with your torso and the low back should appear flat or may be showing the beginning of some rounding.

Step 6. Upward Phase: While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.

Technique is very important in this lift. The tendency is to hold the shinbone too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your shinbones forward while keeping your heels on the floor, then bring your torso more upright, but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction. This exercise was brought to you by. (www.acefitness.org)

Thank you for reading this weeks blog. I love sharing great ways to stay health and fit. To your health....

Angie Castillo Intuitive Life Coach/Lifestyle Coaching...www.acceessyourdreamlife.com